Pomegranate vs Grape - In-Depth Nutrition Comparison
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What are the differences between Pomegranate and Grape?
- Pomegranate is higher in Copper, Fiber, Folate, Vitamin B5, and Vitamin C, yet Grape is higher in Manganese.
- Grape's daily need coverage for Manganese is 26% more.
- Pomegranate has 16 times more Vitamin B5 than Grape. While Pomegranate has 0.377mg of Vitamin B5, Grape has only 0.024mg.
- The amount of Sugar in Pomegranate is lower.
We used Pomegranates, raw and Grapes, american type (slip skin), raw types in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Magnesium
+140%
Contains
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Phosphorus
+260%
Contains
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Potassium
+23.6%
Contains
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Zinc
+775%
Contains
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Copper
+295%
Contains
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Calcium
+40%
Contains
less
Sodium
-33.3%
Equal in Iron - 0.29
Contains
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Magnesium
+140%
Contains
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Phosphorus
+260%
Contains
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Potassium
+23.6%
Contains
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Zinc
+775%
Contains
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Copper
+295%
Contains
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Calcium
+40%
Contains
less
Sodium
-33.3%
Equal in Iron - 0.29
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin E
+215.8%
Contains
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Vitamin C
+155%
Contains
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Vitamin B5
+1470.8%
Contains
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Folate
+850%
Contains
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Vitamin K
+12.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+37.3%
Contains
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Vitamin B6
+46.7%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B3 - 0.3
Contains
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Vitamin E
+215.8%
Contains
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Vitamin C
+155%
Contains
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Vitamin B5
+1470.8%
Contains
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Folate
+850%
Contains
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Vitamin K
+12.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+37.3%
Contains
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Vitamin B6
+46.7%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B3 - 0.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+165.1%
Contains
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Fats
+234.3%
Equal in Carbs - 17.15
Equal in Water - 81.3
Equal in Other - 0.57
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.63 g
Fats:
0.35 g
Carbs:
17.15 g
Water:
81.3 g
Other:
0.57 g
Contains
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Protein
+165.1%
Contains
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Fats
+234.3%
Equal in Carbs - 17.15
Equal in Water - 81.3
Equal in Other - 0.57
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+564.3%
Contains
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Polyunsaturated fat
+29.1%
Equal in Saturated Fat - 0.114
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.114 g
Monounsaturated Fat:
0.014 g
Polyunsaturated fat:
0.102 g
Contains
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Monounsaturated Fat
+564.3%
Contains
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Polyunsaturated fat
+29.1%
Equal in Saturated Fat - 0.114
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.7g | 16.25g |
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| Protein | 1.67g | 0.63g |
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| Fats | 1.17g | 0.35g |
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| Carbs | 18.7g | 17.15g |
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| Calories | 83kcal | 67kcal |
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| Sugar | 13.67g | 16.25g |
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| Fiber | 4g | 0.9g |
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| Calcium | 10mg | 14mg |
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| Iron | 0.3mg | 0.29mg |
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| Magnesium | 12mg | 5mg |
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| Phosphorus | 36mg | 10mg |
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| Potassium | 236mg | 191mg |
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| Sodium | 3mg | 2mg |
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| Zinc | 0.35mg | 0.04mg |
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| Copper | 0.158mg | 0.04mg |
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| Vitamin A | 0IU | 100IU |
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| Vitamin A RAE | 0µg | 5µg |
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| Vitamin E | 0.6mg | 0.19mg |
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| Vitamin C | 10.2mg | 4mg |
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| Vitamin B1 | 0.067mg | 0.092mg |
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| Vitamin B2 | 0.053mg | 0.057mg |
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| Vitamin B3 | 0.293mg | 0.3mg |
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| Vitamin B5 | 0.377mg | 0.024mg |
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| Vitamin B6 | 0.075mg | 0.11mg |
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| Folate | 38µg | 4µg |
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| Vitamin K | 16.4µg | 14.6µg |
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| Tryptophan | 0.003mg |
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| Threonine | 0.017mg |
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| Isoleucine | 0.005mg |
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| Leucine | 0.013mg |
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| Lysine | 0.014mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.013mg |
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| Valine | 0.017mg |
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| Histidine | 0.023mg |
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| Saturated Fat | 0.12g | 0.114g |
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| Monounsaturated Fat | 0.093g | 0.014g |
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| Polyunsaturated fat | 0.079g | 0.102g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
11%
Minerals Daily Need Coverage Score
15%
7%
Comparison summary
Which food is richer in minerals?
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Pomegranate is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Grape contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grape is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Grape is lower in glycemic index (difference - 49)
Which food is cheaper?
Grape is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.